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WODMetcon (Weight)10 Round EMOM Min 1: 3 Deadlift 315/245 Min 2: 5 Renegade rows AHAP Min 3: 25 DUs/75 singles Min 4: Rest

WODMetcon (AMRAP - Rounds and Reps)25 Minute AMRAP 5 Power Cleans 185/135 10 Cal Bike 5 Strict Pull ups

WODWeightliftingFront Squat (6x10)Pick A challenging weight and stay with that weight the whole time. Metcon (Time)21-15-9 of Cal row Burpees

WODMetcon (7 Rounds for reps)Every 6 minutes complete for 42 minutes 5 Pull ups 10 DB Snatch 70/50 5 each arm 15 GHDSU 400m Run

WODMetcon (Time)Partner up 4 Rounds Partner 1 15 KBs 70/53 12 Box jumps 24/20 9 Burpees Partner 2 Row 750m

WODMetcon (5 Rounds for reps)5 Rounds Bench press 95/65 max reps 400m Run 20 T2B Bench press reps per round will be the score Rest…

WODMetconTight Rope (Time)5 rounds 10 KB deadlift R leg 10 KB deadlift L leg 500 m Row 10 KB clean jerk R arm 10 KB…

WODMetcon (Time)120 weighted lunges - Use options for weight. Could be KB/DB Front Rack, KB/DB Suitcase, Plate overhead, sandbag over the shoulder. Get creative! perform…

WODComplex Cindy (Weight)24 minute EMOM Odd minute Power clean, hang squat clean, push jerk complex Even minute 1 round of Cindy

WODWeightliftingFront Squat (3x3)Front Squat (3x2)Front Squat (3x1)Metcon (Time)7 Rounds AHAP 5 KBs snatch left arm 5 KBs snatch right arm 10 Goblet squats